19.4.17 – South Loop Strength & Conditioning

19.4.17

FITNESS
A.
E2min for 6 sets:
1st: 4 deadlifts
2nd: 3 deadlifts
3rd: 2 deadlifts

Training notes:
•NOT touch-and-go.
•Waveload.
Record weights lifted.

B. EMOM 6:
1st: 30-45s circular box handstand walk
2nd: 30-45s tall-kneeling DB push press
+
(Rest 2 min)
+
8 min AMRAP:
9 double KB deadlifts
12 ball slams
15 wall balls

Training notes:
•Choose challenging but sustainable weights for the first EMOM.
•Second AMRAP should be challenging but sustainable throughout.
Record reps completed in second AMRAP.

PERFORMANCE
A.
E2min for 6 sets:
1st: 4 deadlifts
2nd: 3 deadlifts
3rd: 2 deadlifts

Training notes:
•NOT touch-and-go.
•Waveload.
Record weights lifted.

B. EMOM 6:
1st: 30-45s circular box handstand walk
2nd: 30-45s tall-kneeling DB push press
+
(Rest 2 min)
+
8 min AMRAP:
9 deadlifts (185/125) – drop each rep
12 toes-to-bar
15 wall balls (20 to 10’ – 14 to 9’)

Training notes:
•Choose challenging but sustainable weights for the first EMOM.
•By dropping each rep we change the dynamic of deadlifting in a conditioning piece – you have to recreate the concentric force each time which is challenging in a different way than doing touch-and-go reps.
Record reps completed in second AMRAP.

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